Raba abinci ga nauyi asara: slimming sake dubawa, menus, dokoki

Daga cikin dukkan lafiya salon sharudda: Kada ku ci high-kalori abinci, motsa more kuma ci akalla 5-6 a rana sau - shi ne karshen sau da yawa watsi. Big karya tsakanin abinci saboda overemployment - a saba abu ga masu rinjaye na ma'aikata. Kamar yadda wani sakamako, da yawa daga cikinsu ci kasa, cinye yawa ya fi girma rabo daga high-kalori abinci, samun nauyi. Nutritionists, kuma likita masana na wasanni magani mutane, cikakken-bodied, shi ne shawarar kula da raba abinci ga rasa nauyi. reviews slimming rika kada su dauki wannan tsarin kamar duk da haka wani debilitating rage cin abinci, da kuma samun matsahi na saba da ginshikai na makamantanta a jiki da kuma kawai canza sashi regimen da kuma adadin abinci. Yana bada wani mutum da kuma yadda za tambaya tsaga abinci ga nauyi asara? Easy, da amfani da kuma m ga kowa da kowa!

Mene ne Hanyar fractional ikon?

The labari cewa za ka iya ajiye da adadin kuzari da cin 1-2 sau a rana, shi ne daidai ba. Long karya tsakanin abinci sa wani "ravenous" ci, inganta high-kalori snacking (shayi tare da sweets da buns ko azumi abinci), kazalika da jari na adipose nama a cikin jiki. A bambanci, karami da abinci 5-8 a rana sau a cikin kananan rabo calms jiki, taimaka masa ya daidaita zuwa ga daidai da sauri metabolism, da kuma daidai a nauyi kuma inganta kiwon lafiya. Ba abin mamaki wannan da aka kirkiro da wani lafiya rage cin abinci domin mutanen da fama da gastrointestinal cututtuka. Jimawa nutritionists gane cewa tsaga abinci copes da zama kiba da kuma har abada gyaran gaba daya sakamakon.

Raba abinci ga nauyi asara: dokoki

Akwai iri biyu fractional iko. Na farko hanya tabbatar da cewa mutane za su ci a farko alamar yunwa sosai kananan rabo na low-kalori abinci (misali, guda na sabo ne da ba-starchy kayan lambu da 30-40 grams na Boiled naman sa ko kaza nono). servings size zama ba fiye da wani matchbox, amma yawan abinci na iya zama har zuwa 8 sau. A downside na wannan aiki na fractional ikon iya ba su iya rarrabe physiological daga m yunwa ko ƙishi saba. Saboda haka yana da zama ƙara rare hanya, shafe 5-6-sau raba abinci ga nauyi asara, amfanin wanda ake sa ta rage cin abinci da shirin da kuma a sarari lokaci zuwa lokaci. B aka dauke m for 40-60 minti bayan tashi mai gidan da gaban trudnousvoyaemyh hadaddun carbohydrates. Ya za "tashi" da metabolism da kuma bugun up ta mayar da martani a lokacin da rana. Sa'o'i uku tsakanin abinci da snacks ba zai ba da damar jiki don jin yunwa da kuma rage gudu musayar abubuwa.

Yadda za ka ƙirƙiri wani menu na fractional ikon? Wanda sun hada da kayayyakin?

Menu ne rarraba haka cewa a tsakanin abinci ya da wani lokaci ba fiye da 2.5-3 hours, da kuma caloric a kullum rage ga bukata nagartacce. A kullum kashi na adadin kuzari, wanda damar tsaga abinci ga nauyi asara, slimming reviews tsara corridor 1200-1600 kcal. Kadai ba bu mai kyau don rage ko kara shi, kamar yadda ya karu da sinadirai masu darajar da abinci da za su haifar da wani sharar gida na yunkurin rage nauyi, da kuma rage - tsoro kwayoyin da kuma yanayin na ceton da adadin kuzari ", a ajiye". Mutumin a lokaci guda muhimmanci worsen kiwon lafiya. Wani rauni, tashin zuciya, malaise, rashin barci - babban tauraron dan adam na ba daidai ba lissafi na adadin kuzari, da kuma nauyi a lokaci guda ba za ta ragu. Na zama dole 5-6 abinci bukatar samar 3 samar zafi da sanyi, 2 - domin haske "snacks." "Ga hakori" a cikin farkon rabin yini, za ka iya ci wani teaspoon na zuma da kuma 3-5 'ya'yan itãcen marmari bushe da' ya'yan itatuwa (bushe apricots, prunes). Fruit ne ma fi ci up to 15 hours. A rana - kawai ba starchy kayan lambu, kore apples (unsweetened iri) da gina jiki abinci. Volume servings - daga rabin kofin zuwa dukan, wanda tilas ne a ci gaba da bin su. Domin snacks ne m kayan lambu, yogurts, cuku, 'ya'yan itãcen marmari, kwayoyi, da kuma qwai.

Babban abu - raben

Don samar da jiki da isasshen bitamin, ma'adanai da na halitta fiber kamata a kunshe a cikin abinci na kayan lambu, legumes, 'ya'yan itãcen marmari, kuma berries. A ranar kamata sha akalla rabi zuwa biyu lita na tace ko ma'adinai tebur ruwa ba tare da iskar gas amma ba su Mix shi da wani abinci, Ina nufin shan shi kafin ko bayan wani gari. A hade na gina jiki da kuma carbohydrate abinci damar tsaga abinci ga rasa nauyi. Menu na rana da kuma mako ya zama bambancin, tabbata a hada da wani carbohydrate-dauke da abinci (ciki har da 'ya'yan itatuwa) ga na farko da rabi na rana, da furotin da kuma kayan lambu - don na biyu. Lokacin da fractional wuta da ake bukata domin amfani da Omega-polyunsaturated m acid don fara aiwatar da lipolysis (rugujewar kitse). Su ne ba a da yawa Shellfish, kifi mai, sesame, linseed da kuma man zaitun. Kwakwa da man fetur - shugaban tsakanin kama kayayyakin a gudun gudu metabolism. Ulla wannan menu, kana bukatar ka ba da fifiko ga lafiya da abinci: 'ya'yan itatuwa, da kayan lambu (babu sitaci), high quality-gina jiki (ramammu naman sa, kaza nono, qwai, madara, gida cuku da kuma sauran kiwo kayayyakin, da hatsi, dukan alkama burodi, legumes).

Abin da irin kayayyakin, yin amfani da m abinci da ake mafi kyau kauce masa?

Duk da biyayya na rage cin abinci, wanda damar tsaga abinci ga nauyi asara, slimming sake dubawa ba da shawarar a hada shi a cikin Semi-ƙãre kayayyakin, tsiran alade, mayonnaise da ketchup, m, soyayyen, abinci mai kayan yaji ma. Shi ne kuma dole ta yi watsi da sanannun "makiyan jituwa": yin burodi, da dama pastries da sauri abinci. Da furotin da kuma carbohydrate abinci a lokaci daya, wannan tsarin damar hada, amma idan ka ci su dabam, da aiwatar da rasa nauyi zai zama mafi inganci.

Mene ne abũbuwan amfãni daga cikin tsarin na fractional ikon?

Saboda m abinci da mutum ba shi da in je fama da yunwa! Wannan ne kawai hanyar da cewa aiki a karkashin taken: "Idan kana so ka rasa nauyi - ci!" Maimakon musguna hane-hane, m haramci da kuma tabarbarewar kiwon lafiya shi yayi ga daidaita tafiyar matakai na rayuwa, da sauran kyautata na jiki da kuma sauki hanyar kyau, siriri adadi. A miƙa mulki ga raba abinci ga nauyi asara sirri gwaninta na da yawa 'yan mata da aka bayyana a matsayin inconspicuous. Gradual rage kalori rage cin abinci ba da damar ya sha wahala daga yunwa, sauyawa kayayyakin for lafiya jinsunan inganta gastrointestinal aiki, wanda taimaka ba kawai ga wani ɓangare tare da wuce haddi nauyi, amma kuma ya ci gaba da kula da cimma sakamako. Wasan amfani da fractional ikon kwamitin - yin kawar da wuce haddi jiki mai yayin da rike da kara tsoka taro.

Ko tsaga abinci a hade tare da motsa jiki?

Wannan shi ne daya daga cikin babban amfanin wannan nauyi asara tsarin. Fractional ikon yake cikakke domin bushewa tsari. Duk da jinkirin nauyi asara, saboda da sauyawa daga m tsoka nama mafi saukin kitse, rage girma na jiki a lokacin horo, shi ya zama mafi shahararren, m. Wanda ya san duk game da tsaga abinci? Tips cewa ba fitness kocina da kuma 'yan wasa, ana nufin rage adadin jiki mai kuma karuwa tsoka nama. Zama bodybuilder, yin a gida nasiha, ko 2-3 sau da mako a dakin motsa jiki, ba za ka iya, don haka kada ku ji tsõron zargin horar da tsokoki unnecessarily. Amma cire kitsen daga matsalar yankunan da taimakon wasanni da kuma janar nauyi asara zai zama da sauki.

Samfurin menu ga rana na fractional ikon

Mutane da yawa m comments daga waɗanda suka bayan slimming switched raba abinci kamar yadda mafi healthful tsarin, karin kumallo bada shawarar a hada da wani daga cikin hatsi: buckwheat, oatmeal (sanya tare da ruwa) ko muesli da "sifili" yoghurt, a sanwic tare da bran burodi da kuma low-mai cuku, da kuma 'ya'yan itace (orange ko apple). A abun ciye-ciye don gamsar da yunwa iya zama 1-2 hatsi gurasa, pear da kuma kore shayi ba tare da sukari. The abincin rana - rabin rabo (150-200 g) a kayan lambu miya ko ramammu nama (zai fi dacewa na biyu) broth, 100 g na Boiled kifi, kaza da nono, nama ko naman maraki. Maimakon miya iya zama mai gina jiki samfurin yi amfani da kayan lambu da kuma a haɗe ganye da kuma sabo ne kayan lambu. A abincin rana da yawa dieters ci a low-mai gida cuku, shayi ba tare da sukari da kuma wasu 'ya'yan itace dried ko 20 grams na kwayoyi. Bukin a fractional ikon za a iya dafa kaza nono (naman sa, ramammu nama, kifi, kwai gina jiki 2 ko zomo) tare da kayan lambu ko salatin da ba starchy kayan lambu (kabeji, cucumbers). Kafin zuwa gado za ka iya sha gilashin 0.5-1 "sifili" kefir.

Reviews na fractional rage cin abinci domin nauyi asara: suka ce sabon shiga da kuma postroynevshie

A mafi muhimmanci drawback na fractional ikon tsarin dandana wahala yi imani don tsara m snacking da kuma na yau da kullum da abinci a lokacin aiki hours. Duk da haka, kafa wata manufa, bayan mako biyu, da yawa daga cikinsu sun samu wani da-kafa al'ada na cin dama da kuma ikon ci daga gida kawo akwati da abinci. Da farko, da yawa bacin rai da ka takaita na servings idan yanka su a cikin rabin. Saboda haka, nutritionists bayar da shawarar a rage yawan ingested hankali. Tun da ƙara na ciki zai iya rage, ba tare da haddasa m harin da yunwa. A al'ada na cin sannu a hankali tare da m daukan taban abinci taimaka rasa nauyi zuwa jira zuwa na satiety, ba su ci more matsayi. Mutane da yawa saya karami jita-jita don ta dace da canons na fractional iko.

Kuma a karshe ...

Admiring sake dubawa na duk wanda postroynela amfani da tsaga abinci ga nauyi asara, slimming sake dubawa a yau, 'yan wasa da kuma nutritionists tabbatar da ingancinsu da kuma sauki daga cikin hanya. Ya kasance haka m cewa shi ne amfani da bayan shawara da likita ko nono uwaye! Bayan kokarin da zarar, mutane da yawa sun yanke shawarar yin shi da babban manufa na wani lafiya rage cin abinci na rayuwa.